THURSDAY Recovery run:
This was the best run I've had since Ironman. Nice and slow. For a lot of people it is hard to run slow. Most people still do recovery runs in Zone II and Zone III even, having the Rocky mentality, everything is medium to hard intensity. Of course that was me, I ran 10 marathons, and I never really knew how to train for one until I trained for Ironman. The adaptions the body goes in Zone I are crucial for endurance performance. Two things enzymatic and hormonal changes take place in the muscle cells that make it easier for fat to be used for fuel, second, improvements to the body's circulatory characteristics in the peripheral muscles will help you move waste products away from the muscle tissue and bring new blood, oxygen, and fuel to the muscle for more work. These adaptions are most prevelant in Zone I, so endurance atheletes shouldn't underestimate this
Workout : 40 minute run AHR (average HR): 133, 92 cadence
I actually enjoy these runs the best. You should be as tired when you stop as when you started, meaning not tired at all. Its a good feeling to be able to run like this. And actually if you can do this run at a 85-95 cadence at a low HR, then its more of indication of what kind of shape you are than a hard run. Not to say it means your fast. I didn't do too much speed work for Ironman, and so I'm not really sure about the speed aspects. I'll do some short intervals next week to see how that goes.
In the PM I got a massage. But I'm starting to feel sore later that night. The guy went too deep I think. I've used the same guy for a long time and he's excellent. But this time I feel some discomfort. See how it works out the next day.
FRIDAY: I had not planned to do any aerobic work today. I did end up going to the gym, just to get out of the office, and I did about 45 minutes of core work and light lifting of the upper body. No leg work at all. I spun a little on the bike also just trying to losen up, did some stretching. Legs are slightly in discomfort still, mostly in my quads and shins where I was having the massage yesterday. Actually most of my problems are always in the calves, hamstrings, and gluts. They seem all right.
This was a tough run. Plan was to warmup in zone I 15 minutes / Zone 2 for 10 minutes, then do a continous run of 3 x (1 mile 7:30, 1 Mile 6:30), then 10 minute cool down. All in all its a 75 minute continous run with six fairly hard miles. I did a similar workout during IM training, where I didn't do so well. I did better here and I ended up with splits fairly close and did much better on the last 2. Always try to finish your strongest ones at the end:
7:34 / 6:38
7:38 / 6:38
7:30 / 6:34
AHR was low 160s for the 7:30 miles, and mid 170s for 6:30 miles. I did this on a marked course again. My threshold is around 167-168, so this is probably ok. Who knows... I have some serious aches after this I went to the Michigan vs. Northwestern football game right after this, I live right next to the stadium more or less. Sitting on my butt for 3+ hours didn't help. I had a sore behind for the rest of the day!
Did a zone 1 run at 135 AHR for 56 minutes. Great day out, hopefully it will be nice next week. Last year at Chicago it was in the 30s at start time and a bit windy (as usual). Man was that cold. I also planned to do a recovery swim today but I think I'll skip it. I went out to breakfast with the family and am headed out to KiddieLand later today!
At the end of the week just a few minor aches which I'll need to rest up on. The plantar issues in my left foot have flared up after IM. I've had these problems for years, but they haven't been around for at least a year. I'm going to have to stretch it out, I have a boot I can wear to keep it stretched. I've been putting in too many calories, so I've gained a few pounds. But this is typical after a big race for me. Sometimes I gain as much as 10 pounds after a big race! But I've only gained two so not a big deal...